Diyetisyen Ezgi Topy\u0131ld\u0131z, diyet yaparken en \u00e7ok kar\u015f\u0131la\u015f\u0131lan sorunun metabolizman\u0131 yava\u015flamas\u0131 oldu\u011funu belirterek, metabolizmay\u0131 h\u0131zland\u0131ran besinler konusunda bilgilendirdi.<\/p>\n
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\u201cMetabolizma; canl\u0131da ya\u015fam\u0131n s\u00fcrd\u00fcr\u00fclmesi s\u0131ras\u0131nda ger\u00e7ekle\u015fen t\u00fcm kimyasal tepkimelerdir\u201d diyen Diyetisyen Ezgi Topy\u0131ld\u0131z, \u201cHer organizma; b\u00fcy\u00fcme, geli\u015fme, \u0131s\u0131, hareket, \u00fcreme gibi ya\u015famsal faaliyetlerini s\u00fcrd\u00fcrebilmek i\u00e7in d\u0131\u015f \u00e7evreden baz\u0131 maddeler ve enerji almak zorundad\u0131rlar. Bu maddeler ve enerji, ya\u015famsal faaliyetlerin s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in gereken organik molek\u00fcllerin sentezlenmesinde kullan\u0131lacakt\u0131r. D\u0131\u015f \u00e7evreden al\u0131nan maddeler ya \u00f6nce par\u00e7alanarak y\u0131k\u0131ma u\u011frat\u0131lacak ya da y\u0131k\u0131ma gerek kalmadan gerekli molek\u00fcllerin sentezlenmesinde kullan\u0131lacakt\u0131r. Bazal Metabolizma: Bazal metabolizma v\u00fccudun istirahat halinde iken ne kadar enerji yakt\u0131\u011f\u0131d\u0131r. Bu total, v\u00fccudun yakla\u015f\u0131k olarak metabolizma h\u0131z\u0131n\u0131n y\u00fczde 60\u2019\u0131na denk gelmektedir. Yani bu demektir ki normal \u015fartlarda v\u00fccudumuz g\u00fcnl\u00fck ihtiya\u00e7lar\u0131m\u0131z\u0131 kar\u015f\u0131layabilmektedir. Metabolizma h\u0131z\u0131n\u0131 ya\u015f, cinsiyet, genetik yap\u0131, hastal\u0131klar, g\u00fcnl\u00fck t\u00fcketilen karbonhidrat miktar\u0131, hava s\u0131cakl\u0131\u011f\u0131 etkiler\u201d dedi.<\/p>\n
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METABOL\u0130ZMAYI HIZLANDIRAN BES\u0130NLER<\/p>\n
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Diyetisyen Ezgi Topy\u0131ld\u0131z, metabolizmay\u0131 h\u0131zland\u0131ran besinleri \u015f\u00f6yle s\u0131ralad\u0131;
\nAc\u0131 Biber: Ac\u0131 bibere \u201cyak\u0131c\u0131\u201d \u00f6zelli\u011fini veren \u201ccapsaicin\u201d i\u00e7eren yiyecekler metabolizmay\u0131 h\u0131zland\u0131ran besinler aras\u0131nda ilk s\u0131rada gelmektedir. Ac\u0131 biber, yendikten sonra 3 saat boyunca metabolizma h\u0131z\u0131n\u0131 1.2-2 kat\u0131na kadar y\u00fckseltebilir. Yemeklerinizde pul biber, ac\u0131 toz biber, sivri biber kullanarak g\u00fcn boyu yakt\u0131\u011f\u0131n\u0131z kalori miktar\u0131n\u0131 artt\u0131rman\u0131z m\u00fcmk\u00fcn. Ac\u0131 biberin bir di\u011fer avantaj\u0131 da i\u015ftah\u0131 azaltarak tokluk hissini uzatmas\u0131d\u0131r. Ac\u0131 biber d\u0131\u015f\u0131nda kekik, ki\u015fni\u015f ve tar\u00e7\u0131nda bir miktar capcaicin i\u00e7ermektedir.
\nZencefil: Zencefil sindirime yard\u0131mc\u0131 olurken v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 y\u00fckseltir ve yemeklerden sonra metabolizma h\u0131z\u0131n\u0131 yakla\u015f\u0131k y\u00fczde 20 oran\u0131ndan artt\u0131r\u0131r.<\/p>\n
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Ye\u015fil \u00c7ay: Kafein i\u00e7eren ye\u015fil \u00e7ay, ayn\u0131 zamanda v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 y\u00fckselterek metabolizmay\u0131 h\u0131zland\u0131ran \u201cfenol\u201d ad\u0131nda bile\u015fikler i\u00e7ermektedir. Taze ye\u015fil \u00e7ay demleyerek s\u0131cak veya so\u011fuk olarak i\u00e7ebilirsiniz. Kafein i\u00e7eren kahve, oolong \u00e7ay\u0131 ve normal \u00e7ay gibi di\u011fer i\u00e7ecekler de metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in \u00f6nerilen i\u00e7ecekler aras\u0131ndad\u0131r.<\/p>\n
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Protein: Protein, karbonhidrata g\u00f6re daha uzun s\u00fcrede sindirildi\u011fi i\u00e7in protein bak\u0131m\u0131ndan zengin bir yemekten sonra sindirim sistemi daha fazla enerjiye ihtiya\u00e7 duyar ve yak\u0131lan kalori miktar\u0131 artar. Bal\u0131k, tavuk, hindi gibi k\u0131rm\u0131z\u0131 ete g\u00f6re daha az ya\u011f i\u00e7eren protein kaynaklar\u0131n\u0131 daha s\u0131k t\u00fcketebilirsiniz.<\/p>\n
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Lifli Yiyecekler: Besinlerin sindirilmeyen k\u0131sm\u0131 olan lif (posa), sindirim s\u0131ras\u0131nda v\u00fccudun kulland\u0131\u011f\u0131 enerjiyi artt\u0131rarak metabolizman\u0131n daha h\u0131zl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Ayr\u0131ca suda \u00e7\u00f6z\u00fcnen ve \u00e7\u00f6z\u00fcnmeyen besin lifleri genel olarak sindirime yard\u0131mc\u0131 olur, kab\u0131zl\u0131k ve ishal gibi sindirime ba\u011fl\u0131 sorunlar\u0131 \u00f6nler. Lif bak\u0131m\u0131ndan zengin besinler aras\u0131nda brokoli, \u0131spanak, kale, elma, portakal, greyfurt, lahana, yulaf, kepekli tah\u0131llar, f\u0131nd\u0131k, badem ve kabak \u00e7ekirde\u011fi say\u0131labilir.<\/p>\n
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Tar\u00e7\u0131n: Tar\u00e7\u0131n\u0131n zay\u0131flamaya yard\u0131mc\u0131 olan iki etkisi vard\u0131r. \u0130lki kan \u015fekerini d\u00fczenleyerek \u00f6\u011f\u00fcnler aras\u0131nda ya\u015fanan a\u00e7l\u0131\u011f\u0131 bast\u0131r\u0131r ve yemeklerden sonra daha uzun s\u00fcre tokluk hissi sa\u011flar. \u0130kincisi ise sindirimi s\u0131ras\u0131nda v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 y\u00fckselterek termik etki yarat\u0131r. Bu termik etkiyle birlikte metabolizma h\u0131zlan\u0131r ve harcanan enerji miktar\u0131 artar.<\/p>\n
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Keten tohumu: Keten tohumu, midede su alarak \u015fi\u015fmekte ve tokluk hissi yaratmaktad\u0131r. Barsak hareketlerini art\u0131rarak d\u0131\u015fk\u0131lamay\u0131 kolayla\u015ft\u0131r\u0131r. Ayr\u0131ca sindirim sistemi \u00fczerindeki olumlu etkilerinden dolay\u0131 metabolizma h\u0131z\u0131n\u0131 artt\u0131r\u0131r. 1 kase yo\u011furdun i\u00e7ine 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 keten tohumu kar\u0131\u015ft\u0131rarak t\u00fcketebilirsiniz. Mutlaka arkas\u0131ndan 2 su barda\u011f\u0131 su t\u00fcketin.<\/p>\n
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Ananas: Ananas bromelain denilen sindirim enzimi i\u00e7erir ve bu enzim proteinlerin sindiriminde etkilidir. V\u00fccutta olu\u015fan y\u0131k\u0131m olaylar\u0131n\u0131 \u00e7abukla\u015ft\u0131r\u0131r. Dolay\u0131s\u0131yla metabolizma h\u0131zland\u0131r\u0131c\u0131 etkisi vard\u0131r\u201d<\/p>\n
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Diyetisyen Ezgi Topy\u0131ld\u0131z, metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in ise \u015fu \u00f6nerilerde bulundu;<\/p>\n
\u201cDaha \u00e7ok su t\u00fcketin.
\nSabah kahvalt\u0131lar\u0131n\u0131 ve \u00f6\u011fle yemeklerini g\u00fc\u00e7lendirin.
\nAk\u015fam yemeklerinizi erken saate \u00e7ekin ve hafifletin.
\nAra \u00f6\u011f\u00fcnleri kesinlikle ihmal etmeyin.
\n\u0130\u015flenmi\u015f g\u0131dalar yerine do\u011fal besinleri tercih edin.
\nYiyeceklerinize baharat ilave edin.
\nDaha \u00e7ok ve s\u0131k hareket edin.
\nKendinizi asla a\u00e7 b\u0131rakmay\u0131n.
\n\u00c7i\u011f sebze t\u00fcketmeye \u00f6zen g\u00f6sterin.
\nKesinlikle \u00f6\u011f\u00fcn atlamay\u0131n\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Diyetisyen Ezgi Topy\u0131ld\u0131z, diyet yaparken en \u00e7ok kar\u015f\u0131la\u015f\u0131lan sorunun metabolizman\u0131 yava\u015flamas\u0131 oldu\u011funu belirterek, metabolizmay\u0131 h\u0131zland\u0131ran besinler konusunda bilgilendirdi. \u201cMetabolizma; canl\u0131da ya\u015fam\u0131n s\u00fcrd\u00fcr\u00fclmesi s\u0131ras\u0131nda ger\u00e7ekle\u015fen t\u00fcm kimyasal tepkimelerdir\u201d diyen Diyetisyen Ezgi Topy\u0131ld\u0131z, \u201cHer organizma; b\u00fcy\u00fcme, geli\u015fme, \u0131s\u0131, hareket, \u00fcreme gibi ya\u015famsal faaliyetlerini s\u00fcrd\u00fcrebilmek i\u00e7in d\u0131\u015f \u00e7evreden baz\u0131 maddeler ve enerji almak zorundad\u0131rlar. Bu maddeler ve […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,14],"tags":[11146,12355,12354],"class_list":["post-82740","post","type-post","status-publish","format-standard","hentry","category-gundem","category-saglik","tag-besin","tag-hiz","tag-metabolizma"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/82740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=82740"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/82740\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=82740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=82740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=82740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}